Dr. McDougall has provided detailed information on how to make the change to a McDougall lifestyle, free at no cost on our website. Whether you are trying to lose weight or recover from chronic illness, given the right diet, the body will recover. On the McDougall Program, 70% – 90% percent of your calories are derived from complex carbohydrates, providing you with all the nutrients you need for optimum health. 

10 Point Checklist for the McDougall Program

1. Fill your plate so that 70 - 90% of your plate (by visual volume) is filled with minimally processed starches (brown rice, oats, sweet potato, quinoa).
2. Fill the remaining 10 - 30% of your plate with minimally processed fruits and non-starchy vegetables.
3. Eliminate all animal foods (i.e., dairy, meat, eggs, fish, seafood).  
4. Eliminate the intake of fake meats and cheeses as most are highly processed, high fat and made with isolated proteins and oil.
5. Eliminate any added oil.
6. Limit your intake of all higher-fat plant foods (i.e., nuts, seeds, avocados, tofu, soy) unless you are trying to gain weight.
7. Limit added sugars and added salts. This also includes gourmet sugars and salts. If either is troublesome for you, you can eliminate them completely. 
8. Avoid liquid calories (especially from juices & sugar-sweetened beverages). When thirsty, drink water.
9.  Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. 
10. Avoid being sedentary and aim for at least 30 minutes of daily moderate exercise (i.e., brisk walking).

Reach Your Health Goals

January is SOLD OUT. Save your spot for our next program on February 18 - March 1, 2022. Contact us at carol@drmcdougall.com or 1-800-941-7111 with questions or help with your booking. 

"Jeff Novick's lecture on "Healthy Cooking Made Easy" was my favorite. I learned how to prep my kitchen like restaurants, so healthy meals are at my fingertips. Fantastic!" - Sandy V.